Scientists explain the role of breathing in panic attacks

Panic attacks are common: about a third of people experience at least one episode. The attack is based on an overreaction of the body to a perceived threat. Sometimes it occurs due to obvious stress, but it happens that the attack begins for no apparent reason. This was reported on December 3 in the Popular Science magazine.

Clinical psychologist Reed Wilson explained that during a panic, an ancient defense mechanism is activated in humans. The brain perceives something as a danger signal, and the chain is instantly triggered: the thalamus transmits information to the amygdala, the amygdala to the hypothalamus, which commands the adrenal glands. Adrenaline and cortisol are released into the bloodstream, which accelerate the heartbeat, make breathing shallow and redirect blood to vital organs. Consciousness is almost not involved at this moment — the body takes control.

However, recent research has shown that it's not just an external threat that can be the trigger. Clinical neuropsychologist Justin Feinstein discovered that seizures often begin due to internal sensations, such as episodic breath holding. In some people, the amygdala can "suppress" breathing, leading to so—called amygdala-dependent sleep apnea - a person holds their breath without noticing it. CO2 levels are rising, and chemoreceptors that monitor blood composition are giving an alarm signal. This is how panic arises out of the blue.

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When a person holds their breath several times during the day — under stress, in a hurry, while working — these episodes accumulate. The result may be an attack that seems sudden. Experts emphasized that it is not so much lifestyle that plays an important role, as working with thinking. It is useful to monitor your own breathing and consciously equalize it — this way you can stabilize the CO2 level. Feinstein noted that the goal is not deep breaths, but steady, calm breathing.

Another principle is not to avoid situations that are associated with seizures. Avoiding triggers can lead to agoraphobia and a drastic restriction of habitual life. As Wilson points out, panic should not become a reason to abandon work tasks, meetings, or trips.

The key point is the internal dialogue. Harsh self-criticism increases anxiety. It is much more effective to accept the fact that the body has "turned on the alarm" and let the sensations pass. Experts stressed that the goal is not to completely eliminate seizures, but to deal with them confidently.

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